RECIPE: Sweet Potato & Banana Overnight Oats

Made Sweet Potato & Banana overnight oats last night to eat for breakfast this morning, they turned out PERFECT! I guess you can call it a Potassium Party.

INGREDIENTS:

·       ½ Cup of old fashioned oatmeal

·       ½ cup of almond milk

·       1 scoop of vanilla Whey protein powder

·       1 tablespoon of chia seeds

·       A pinch of cinnamon

·       1 banana

·       1 small pre-boiled sweet potato

 

**Mix all listed ingredients in a bowl except for the banana and sweet potato. After mixing everything pour one layer of mixture into a Tupperware or jar, then and 1 diced banana, add the next layer of mixture, then add the layer of mashed sweet potato, finally add last layer of mix and sprinkle the top with a little cinnamon. Then seal the Tupperware or jar shut and put in the fridge overnight to be ready for breakfast in the morning. Can be eaten cold or heated in the microwave. **  

 

Five Star Grocery Shopping Find: Trader Joe's REDUCED GUILT CHUNKY GUACAMOLE!

I purchased a new item at Trader Joe’s last week to try being the REDUCED GUILT CHUNKY GUACAMOLE (made with Greek yogurt). OMG that stuff is just delicious, I had some last night with a serving of Trader Joe’s unsalted organic white corn tortilla chips BOMB!

The only thing I think I would add just to give it a little kick would be diced up raw jalapenos, but other than that it’s PERFECT! Even my sisters who are pretty much “anti” healthy stuff liked it; they said they would just add salt. I give it five stars on my clean eats list. J

 

·        Serving size is 2 tbsp.

·        Each serving = 1 Points +

 

PER SERVING: 30 calories; 2g fat; 2g carbohydrates; 1g protein; 1g fiber
http://www.traderjoes.com/fearless-flyer/article.asp?article_id=704

RECIPE: Banana and peanut butter protein pancakes!

Banana and peanut butter protein pancakes!

 

- 1 scoop of vanilla Whey protein powder

- 1 tablespoon of chia seeds (optional)

- 2 tablespoons of PB2 peanut butter

- 1 banana and half of another one cut up

- 1 egg

- Sprinkle a little cinnamon (optional)

- 1 teaspoon of baking powder (optional)

- 1 teaspoon of vanilla extract (optional)

 

NOTE: This makes about 4 medium size pancakes.

RECIPE: Baked Parmesan Seasoned Asparagus

Baked Parmesan Seasoned Asparagus

• Pre heat oven to 400 degrees
 

• Pre grease baking pan with nonstick cooking spray I used PAM.
 

• Rinse out asparagus bunches, and place on baking pan.
 

• Then sprinkle some black pepper, lemon juice, marjoram, and parmesan cheese.
 

• Then pop them into the oven for a total bake time of about 20 minutes. Make sure that halfway through the baking process you take them out and flip them so they are evenly baked on both sides.
 

• And then you’re all finished, they go perfect as a side dish with anything even fish tacos!

Fresh out of the oven!

Perfect side dish with rainbow trout tacos!

 

RECIPE: SWEET POTATO AND PB2 PEANUT BUTTER CHIA SEED PROTEIN PANCAKES!

SWEET POTATO AND PB2 PEANUT BUTTER CHIA SEED PROTEIN PANCAKES!

INGREDIENTS:

·         1 small sweet potato (peel and boil in hot water before using)

·         1 tablespoon of chia seeds

·         1 egg

·         2 scoops of protein powder (I used Vanilla Whey Protein Powder on mine)

·         2 tablespoons of PB2 peanut butter (pre-mix powder in hot water before mixing in bowl)

·         1/2 teaspoon of baking powder

·         1 teaspoon of vanilla extract

Mix all the above listed items in a mixing bowl using the hand mixer to blend until smooth. After, just pour into a cooking pan for cooking. Make sure to pre grease your cooking pan to avoid your pancakes from sticking; I use a calorie free, sodium free cooking spray.

Once ready to eat choose your choice of toppings. On mine I used cinnamon, sugar free syrup, and one tablespoon of walnuts.

NOTE: Servings make about 3 medium size pancakes, estimating about 500 calories for everything, and about 60 grams of protein. I was only able to finish one pancake; they were SUPER FILLING and satisfying.

 

 

WHY YOU SHOULD CONSIDER SPICING UP YOUR LIFESTYLE?

WHY YOU SHOULD CONSIDER SPICING UP YOUR LIFESTYLE?

I’m a huge fan of spicy food; I think it’s primarily the Mexican in me. However, spicing up your foods actual has a huge advantage. Here are a few key reasons why you should consider adding raw jalapeños to your meals. (Just naming a few)

·         Metabolism booster

·         Vitamin A and lutein

·         Vitamin C and Vitamin E

·         Vitamin K

·         Antioxidants

·         Minerals

·         Potassium

·         Iron

·         Calcium

·         Magnesium

·         Phosphorus

·         Zinc

·         Fiber

Key source:

http://www.livestrong.com/article/328752-how-to-eat-jalapeno-peppers-to-speed-up-your-metabolism/

http://www.livestrong.com/article/464669-jalapeno-nutritional-data/

THE BENEFITS OF DRINKING WATER

 

THE BENEFITS OF DRINKING WATER:

• Helps with – Body Maintenance

• Aids – Digestion

• Helps the body – Regulate Temperature

• Provides a medium for important – Chemical Reactions

• Helps the body – Lubricate the Joints

• Helps flush out – Waste and Toxins

• Helps the body – Lubricates the Eyes

• Aids – Body Growth

• Helps – Suppress Appetite

• Helps - Hydrate

REFERENCE:

https://pinterest.com/pin/214765475951924405/

 

 

 

 

 

I’m DOWN 18 POUNDS!

 

I wanted to share some HAPPY NEWS with everyone, from last year January 31, 2012 to TODAY January 31, 2013 I’m DOWN 18 POUNDS! How I know this, well I’ve been tracking my weight and meals on and off on the LIVESTRONG website for a few years now. Therefore, I was able to back track to my highest weight to date being last year today.

I had a rough start with fluctuating weight all last year, and constant hunger during the week to over eating and drinking on the weekends. But in October I finally started my proper clean eating, exercise, alcohol limitation, etc… that I’ve managed to keep the weight from creeping back, and I’ve managed to stay full and healthy by preparing all of my own healthy meals.

Coming from a person who used to always eat Lean Cuisines Monday – Friday during the work week, nothing compares to actually preparing your own healthy food. Those Lean Cuisines were never satisfying; I was still hungry after eating my meal. But now it all makes sense, those meals aren’t full of fiber, protein, calcium, vitamins, antioxidants, what they are full of is empty calories nothing but sodium so of course you’re going to still be hungry after eating.

On that note, there’s always a beginning to every story, today’s the day to start a NEW BEGINNING make it a good one!

-Estefany

 xoxo

 

RECIPE: Healthy Vanilla Protein Pumpkin Banana Muffins

RECIPE: Healthy Vanilla Protein Pumpkin Banana Muffins

 

Here’s the recipe for my Healthy Vanilla Protein Pumpkin Banana Muffins! This has to be my top favorite recipe; the muffins come out so moist and soft, perfect for breakfast, snack, dessert, etc…

INGREDIENTS:

· 2 Scoops of protein powder (I used Whey Vanilla Protein)

 

· 2 eggs

· ¼ cup of whole wheat flour 

· 1 table spoon of chia seeds

· 2 teaspoons of vanilla                                                  

· ½ teaspoon of baking powder

· 1 teaspoon of baking soda

· ½ cup of organic pumpkin puree (I got mine from Traders Joe’s) 

· 3 bananas

DIRECTIONS:

1.       Preheat oven to 325 degrees

2.       Mix all the above listed ingredients into a bowl and use hand mixer to mix

3.       Grease a loaf pan, or just use cupcake sleeves

4.       Pour all ingredients into cupcake sleeves or into pans

5.       Sprinkle Walnuts or Almonds (This is optional)

6.       Sprinkle Cinnamon (This is optional)

7.       Bake until a wooden pick inserted in center of the bread comes out clean.

** NOTE: Servings made about 10 muffins. **

 

 

RECIPE: Healthy Lemon-herb Baked Rainbow Trout

 

Below is my adjusted version of the amazing recipe that I found online, on how to bake lemon-herb rainbow trout. I loved the recipe and thought I’d share it with everyone, ENJOY! J

Ingredients:

v  1 Rainbow Trout fillets

v  1 lemon (sliced)

v  1 tsp Marjoram

v  Lemon pepper seasoning blend taste

Directions:

Preheat oven to 400 degrees with the rack in the center of the oven. Line a baking sheet with aluminum foil and spray briefly with nonstick spray.

Sprinkle fish with lemon pepper seasoning to taste. Arrange lemon slices on top of fish fillet. Sprinkle Marjoram on top of fish fillet and lemon slices.

Place in oven and bake for 14 minutes or until ready.

** NOTE: Here is the original recipe that I found online for those who wish to check it out directly. **

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=541089

 

 

RECIPE: Healthy Vanilla Protein Pomegranate Pancakes

 

RECIPE: Healthy Vanilla Protein Pomegranate Pancakes

In a bowl mix all listed ingredients then cook (this makes about 3 medium size pancakes):

·         1 table spoon of chia seeds

·         1 egg

·         1 scoop of vanilla protein (I used Whey protein on my photo)

·         ¼ cup of almond milk

·         ¼ cup of whole wheat flour

·         1 teaspoon of baking powder

·         ½ teaspoon of baking soda

·         1 table spoon of pomegranate seeds

Toppings on my pancake photo include: 1 table spoon of almonds, light syrup, and a little chocolate sprinkles!  :-)

RECIPE: Healthy Chocolate Protein Date Muffins!

Here’s the recipe for Healthy Chocolate Protein Date Muffins , feel free to adjust as desired J

Mix all the below listed ingredients into a bowl and use hand mixer to mix!

·         2 Scoops of protein powder (My muffins are brown because I used chocolate protein powder.)

·         2 eggs

·         ½ cup of whole wheat flour

·         1 table spoon of chia seeds

·         2 teaspoons of vanilla

·         ½ teaspoon of baking powder

·         1 teaspoon of baking soda

·         ½ cup of organic pumpkin puree (This is what I used as a substitute for cooking oil; it’s a lot healthier for you. Another healthy alternative for cooking oil can be unsweetened apple sauce, works the same way and makes everything you bake soft and moist.)

·         Add fruits of choice (On my photo I used one cup of mixed blueberries, strawberries, blackberries, and pomegranate seeds.)

·         Add 3 dates after completing date instructions shown below. (I only used three dates because it was my first time baking dates, but if you really enjoy the taste of dates feel free to use more. Or if you don’t like dates at all use a substitute item of choice.)

DATE INSTRUCTIONS:

-Boil one cup of water and toss the dry dates in, let them sit inside the boiling water for a few minutes. This will then cause the dates to soften, to check if dates have fully softened press down on them with a spoon once. If they feel generally soft, go ahead and dump out water and use spoon to mash dates in cup. Once they are somewhat mashed, mix them in with the remainder of the ingredient’s for overall mixing.

BAKING INSTRUCTIONS:

1.)    Preheat oven to 325 degrees

2.)    Grease a loaf pan, or just use cupcake sleeves

3.)    Pour all ingredients into cupcake sleeves or into pans

4.)    Sprinkle Walnuts or Almonds (This of course is optional)

5.)    Bake until a wooden pick inserted in center of the bread comes out clean.